PANTRY
Artichoke hearts, water-packed (3 [400 g] cans or jars)
Black beans (4 [400 g] cans)
Brown rice (large pack)
Bulgur (small pack)
Capers
Chia seeds
Chickpeas (3 [400 g] cans)
Diced tomatoes (2 [400 g] cans)
Flaxseed, ground
Healthy crackers: wholegrain, seed-based (such as Back to Nature), or nut-based
(such as Blue Diamond)
Hearts of palm, canned
Lemon juice
Lentils, dried green
Mustard seeds
Nut butters: peanut, almond
Nuts: flaked almonds (small bag), plus any nuts of your choosing for snacking
Oil-packed tuna (120 g can)
Olives, Kalamata (large jar)
Pasta: wholewheat penne (2 packs), wholewheat spaghetti (1 pack), wholewheat
rigatoni (1 pack)
Popcorn kernels
Quinoa (large pack)
Roasted red peppers (450 g jar)
Rolled oats
Salsa (you can also make it yourself. If purchasing, 3 jars, no added sugar)
Sesame seeds, white
Sunflower seeds, shelled
Tomato sauce, no added sugar (680 g)
Vanilla extract, pure
Vegetable stock (low-sodium), homemade, or store-bought
Wholegrain bread (look for 100%)
Wholewheat couscous (small pack)
Wholewheat panko (small pack)
Wild rice (small pack)
HERBS AND SPICES